How to create sticky new habits

It can be exciting to start trying to adopt a new healthy habit, but it can take weeks and months for the magnet to go away. Unfortunately, there are powerful practical tricks you can use today to increase your chances of staying on track, recovering from failures, and making your new habit an established routine. Build a solid foundation for lasting success with these tips and techniques.

Pre work

Start with the right reason

 Make sure you follow the habit yourself, because you want to, not because someone else is forcing you. Focus on the positive aspects of how your new habit will make you feel, and will build reinforcement in the process. Michael Seeker's research suggests that focusing on boosting energy, boosting mood, or the best concentration you can experience after a brisk walk, for example, to prevent a heart attack from 30 years or generally But there is more effective motivation than improving your will. Health. They reported that distant or non-specific motivations for exercise are not sufficient to compete with the daily demands of our time and attention.

Be specific about your target behavior

 Using smart round design will help. Write three-month goals (where your habits want to go) and weekly behavior goals (what you need to do to get there). Remember that your goals are not carved in stone; They are either very easy or very difficult, or adjust as needed when your priorities or circumstances change.

Gather your team

 Invite trusted friends or family to encourage you in your work on your new habits. be specific; If you like text check-in or more public outcry, say so.

Grease the slides

 Aim to increase vegetable supply? Store your fridge, freezer and cupboards with exciting options. Start a regular morning workout? Set your playlist and alarm, put on your clothes and shoes at night and go to bed a little earlier.

Record it a schedule action item related to your new behavior - the time and warning to actually do so.

You act

You try

 This is fine If you are not very comfortable with your new habit; It goes with training. Initiating critical action because action stimulates action.

Keep your computer simple to monitor it; A star will check the box in your calendar or application. Some found the map encouraging, while others did not. Customize your monitoring system so that it works for you. As you move forward, you will see how far you have come.

close friend. If you can't be together in person, check in with a call or text to cheer each other on, help each other overcome challenges and chase goals.

Keep your mind upbeat

 You will not want to eat too many vegetables, meditate or get strength training every time. Do everything that you are doing well and focus on how you feel about your new habit. Are you more alert, happy or calm when you end it? be on the road

To embrace

 Did you come to a work meeting and you couldn't walk? Are you awake all night with a sick child and don't have the energy to cut vegetables? life happens. With a flexible mindset, you identify the context and center for B's plan or try again tomorrow. Habit formation is something that is not there at all; It is like a series of tests. Sometimes you need to adjust your plans or expect continued progress.

Even more focused behavior converters tend to go the old way when stress increases. Try different methods to manage stress and find out what works best for you.

Are interested

 Miss a day? Please do not be unreasonable in this view: "I wonder why this happened, what can I do differently next time?" Everyone stumbles; Shake it and learn from it.

Keep things fresh and enjoyable

 Continue to put in your habits such as trying new training patterns, equipment or places, experimenting with new recipes or cooking techniques, practicing new breathing techniques and more. . Register for a cooking class in Thailand, join the Wreck Sports League or sign up for the Virtual Half Marathon.

Socialize it

 If it is safe to do so, then combine your habits with pleasant pleasure. A full meal, plant-based bundle, train for 5K with a friend or dance with your wife. Incorporating healthy habits into your social life makes them easier to maintain and more enjoyable.

Stop wherever you are looking for better health - you can do it. During the process of developing a new habit, be patient with yourself and turn it into a task. If you feel trapped and need additional support to establish a new healthy habit or routine, consider working with an ACE certified health practitioner. Behavior turns professionals into setting strategies with you, drawing on their skills and strengths, and implementing strategies to help you find your way to long-term success.